- did you know that weight training with no aerobic training can cause your hear to enlarge in a “pathological” or diseased way!
- at rest only about 3% of muscle capillaries are open
- Your body can regulate blood flow virtually to individual muscle fibers…
- 10% of the population genetically can NOT adapt to exercise
- Nitric oxide increases blood flow by dilating blood vessels
- Good news from physiology – at rest you body relies almost entirely on beta oxidation of fat – so when you sleep you’re mainly burning fat
- oxygen is the garbo of the energy system – takes out the waste hydrogen
- the starch in white bead (amylose) is pretty much as easy to digest and absorb as normal sugar!
- interesting comments from Ex Phys lecturer (PhD) on sugar…
“1. Sugar is bad for everyone. Table sugar, or sucrose is a disaccaride of glucose and fructose. High fructose corn syrup is found in some processed foods and is 55% fructose and 45% glucose. Glucose is released quickly into the blood following ingestion and causes an insulin spike which results in the nutrients from your food being stored as glycogen in the liver and muscle (if you have been exercising in the last half hour or so) or as triglycerides in adipose cells.
Fructose is metabolised by the liver and can either be converted to glucose or into triglycerides and is then incorporated into VLDL lipoproteins (the one form of cholesterol that current research links to cardiovascular disease).
Before fructose makes it to your liver it can activate a process in your hypothalamus that inhibits the feeling of fullness (via inhibiting a protein called AMPK).
2. A diet high in refined carbohydrates makes it difficult for some people to loose weight. Refined carbohydrates are digested easily, resulting in a elevated blood glucose level and associated spike in plasma insulin. This includes foods like bread, pasta and white rice. The glucose will be metabolised/stored as per point 1.
3. The main fruit sugar is fructose. People who are trying to loose weight may find success in swapping fruit for colourful vegetables, which contain less or no fructose. The fructose in fruit is metabolised in the same way as the fructose in sucrose, however there is far less in fresh fruit and due to the fibre and water content it is difficult to consume anywhere near the same amount. Unfortunately if you juice fruit (and take out all of the fibre), the amount of fructose you consume is much greater…… you could not eat 6 big apples with a normal dinner, but you could easily consume the juice of 6 big apples in a glass of apple juice and still eat your full meal. Dried fruit is similar – a small amount is fine, but it is very easy to eat a lot of it.” - Did you know?
For the first 10 seconds of intense exercise you are using the ATP-PC energy system (very quick and efficient but doesn’t last long). From about 10-30 seconds Anaerobic (without oxygen) glycolysis (the breakdown on glycogen (sugar) into pyruvate generating ATP). After 30 seconds you start to use aerobic glycolysis (with oxygen) which lasts about 2 hours, then you start to burn fat. Can often be felt as “hitting the wall” when the fuel source changes to fat
